First, the basic principles of physical exercise

Physical education should be an effective practical activity that can be continuously improved; Physical exercise should be an effective and reasonable physical activity for people. To make this kind of sports activity effective and reasonable, we must follow certain basis, which is the so-called physical exercise principle. Therefore, it can be said that the principle of physical exercise has no conceptual significance, it is only a theory with principled significance produced from physical exercise practice. This theory is multifaceted. Let's briefly introduce the main points below.

(A) the change and enhancement of stimulation and adaptability

Physical exercise is actually a kind of sports stimulation to the body. Under the stimulation of exercise, it causes various reactions of the body, and with the increase of stimulation times and time, load and intensity, the adaptability of the human body changes and strengthens in shape, function, quality and physical fitness. In principle, with this kind of stimulation, it is possible for the human body to produce these changes; Without this kind of stimulation, it is impossible for the human body to produce these changes.

(B) Exercise fatigue and fatigue recovery

The process of physical exercise is: exercise-fatigue-rest-recovery. Some people say that "no fatigue, no exercise" has certain scientific truth. Only when you are tired during exercise can you recover your physical strength through rest, thus improving your body's tolerance to fatigue. For example, in long-distance running, a person feels exhausted after running 1000 meters in the first time, but after a period of exercise, he can run for two or three kilometers without feeling very tired. It can be seen that people's physical strength and various sports abilities can only be enhanced and improved through fatigue exercise generated by exercise. So don't be afraid of fatigue and physical exhaustion. We should understand that this phenomenon is called "excessive recovery" in exercise physiology. The so-called excessive recovery means that the human body is in a state of fatigue through a certain amount and intensity of exercise stimulation, and after rest, the metabolic capacity and physical condition of the body can be restored to a higher level than before exercise. People's various sports qualities and physical qualities are improved in the repeated appearance and repetition of this "excessive recovery". In physical exercise, we should exercise consciously to enhance the effect of exercise.

(3) Energy consumption and nutrition supplement

Exercise is bound to consume more energy substances in the body. Therefore, we must pay attention to nutritional supplements after exercise. Only in this way can the body's functional metabolism be gradually improved to a new level. This can not only strengthen the absorption and utilization of nutrients, but also ensure good health.

(d) use in and waste out.

People's various sports abilities and physiological functions of human tissues, organs and systems all follow the natural law of "taking what is useful and discarding what is useless". Take the "forward roll" action in our physical education textbooks for colleges, middle schools and primary schools. In fact, for children who can't walk in bed, this is an easy action. However, in the physical education class of the University, some students can't even do this simple movement, while others can quickly learn head handspring, forehand handspring and even more complicated movements. This can't help but surprise us to see that people's existing sports abilities can gradually fade away without using or exercising; And these abilities can be surprisingly improved and developed in regular exercise. This is the most basic reason why swimmers' vital capacity is much greater than that of ordinary people, ball players' reaction is much faster than that of ordinary people, and gymnasts can make amazing and difficult new moves. People often say: "Life lies in exercise", which is quite philosophical and scientific.

Second, the basic principles of physical exercise

The principle of physical exercise is mainly a reflection of the objective law of physical exercise, and it is the basic principle that sports practitioners must follow when engaging in physical exercise practice and achieving ideal results. In the process of physical exercise, as long as we correctly understand and apply the principles of physical exercise, we can get the best physical exercise effect.

(A) the principle of consciousness

The principle of consciousness is that physical exercisers should have a clear purpose of exercise, have the ideological understanding that there is nothing better than physical exercise, and consciously and actively carry out physical exercise. Comrade Mao Zedong pointed out in the article "Sports Research": "To make sports effective, we must stimulate the subjectivity of sports and improve the consciousness of sports". In other words, if you want to receive the expected effect of physical exercise, you must take a proactive attitude and consciously adhere to exercise.

To implement the principle of consciousness, we should pay attention to the following points:

1, if you want to exercise consciously, you must first make clear the purpose of exercise. Schools are places to train talents. Students should adhere to the "Four Cardinal Principles" and the educational policy of all-round development of morality, intelligence and physique, and cultivate themselves into people with ideals, morality, culture and discipline, so as to make more contributions to the four modernizations and the progress of mankind in the future. Only by setting this lofty goal can a person have a longer-term motivation and consciousness for physical exercise. In addition, participating in physical exercise is more with direct purpose and motivation. For example, in order to enrich cultural life, adjust mood, activate body and mind, cultivate sentiment and exercise will. , or improve health, promote the normal development of the body and create a healthy body, and prevent and treat diseases. No matter what your purpose and needs are, it is mainly purposeful exercise, which will be more active and conscious.

We should fully understand the characteristics and functions of physical exercise. There are various contents and forms of physical exercise. Everyone can choose their favorite sports and forms and consciously cultivate their interest in exercise. When a person is interested in physical exercise, his exercise mood is high and his feeling is positive. But it is not enough to stay in the interest stage. We should start with interest and gradually form conscious actions and good physical exercise habits.

In order to make exercise more conscious, we should always check the effect of exercise. For example, the growth, change and improvement of physical quality, shape, some physiological function indexes and sports performance can also be tested by comparing diet, sleep, mental state and attention during study. This can not only check whether the exercise method is proper and effective, but also see the effect of exercise, thus further enhancing the interest and confidence in physical exercise and improving the consciousness.

(2) the principle of gradual progress

The principle of gradual progress refers to the content, method and exercise load of physical exercise, which must be carried out step by step from small to large, from easy to difficult, from simple to complex and from low to high according to the law of people's understanding of things, the law of the formation of sports skills and the law of physiological function load. In physical exercise, the most taboo is to be eager for success. Trying to "eat a fat man in one bite" will only backfire, and even cause injury accidents or bring certain physical harm to the body. Therefore, in physical exercise, learning movements should be from easy to difficult, the amount of exercise should be from small to large, and the intensity of exercise (stimulation intensity) should be from weak to strong. At the same time, according to the age, gender, physical fitness level to arrange the content of the exercise, so as to receive good results.

(3) the principle of comprehensiveness

The principle of comprehensiveness means that physical exercise should comprehensively develop the functions of various parts, organs and systems of the body, various physical qualities and activities, and pursue the harmonious development of body and mind.

Physical exercise should not only include activities in different parts of the body, but more importantly, it should include various projects and activities of different nature to carry out comprehensive exercise. The various systems of the body are interrelated and mutually restricted. The development of one aspect of the body will inevitably affect the development of other aspects, and all-round development can promote and improve each other. At present, most college students are between 17-23 years old, which is a mature stage of physical development and has certain plasticity. Therefore, it is particularly important to implement the principle of comprehensiveness in physical exercise.

Judging from the effect of exercise on human body exercise, it is also important. Sprint, for example, focuses on development speed. Throwing and weightlifting mainly develop strength, long-distance running focuses on developing endurance, and ball games focus on developing sensitivity and coordination. Therefore, comprehensive exercise can make physical fitness develop in an all-round way, so as to master sports techniques and skills faster and enhance physical fitness.

(4) the principle of regularity

The principle of regularity means that physical exercise must be persistent, making it an important content in daily life.

We should have perseverance in everything, and so should physical exercise. The formation and perfection of sports technology and the improvement of human tissue system function are all the results of repeated strengthening of muscle activities. Exercise is not frequent. After the next exercise, the trace of the last exercise has disappeared and the cumulative effect has been lost, so the effect is very small or even ineffective. At the same time, the formation of sports skills, the improvement of human structure and function, and the improvement of physical fitness are all restricted by the law of "using in and discarding out" in biology. If you don't exercise regularly, the effect you have achieved will gradually fade. As the saying goes, "A fist never leaves his hand, a song never leaves his mouth", which is the truth.

The above principles that physical exercise should follow are interrelated and mutually restrictive. Only by carrying out these principles scientifically, purposefully and comprehensively can we continuously strengthen our physique and achieve the expected results.

Section 2 Content and Choice of Physical Exercise

First, the content and form of physical exercise

Physical exercise is extremely rich in content and various in forms. At school, we can divide the contents into: carrying out the national physical exercise standards and implementing the college students' sports qualification standards; Sports competitions (such as basketball, volleyball, football, table tennis, badminton, tennis, etc.). ); Traditional health sports (such as martial arts, qigong, etc. ) and recreational sports (such as mountaineering, outing, chess and cards, fishing, etc. ) and all kinds of aerobics, bodybuilding, sports dance, etc. The organizational forms of physical exercise are: morning exercises, recess exercises, extracurricular sports activities and sports competitions.

Second, the choice of physical exercise content.

Choosing the content of physical exercise scientifically is an important link to obtain good physical exercise effect.

(A) the choice of physical exercise content should be based on personal physical characteristics, interests and needs.

There are great differences among individuals, so factors such as age, gender, physical condition, sports foundation, health status, hobbies and needs should be considered when choosing exercise content. Determine whether the purpose of exercise is to strengthen the body or improve the level of exercise; Whether it is for entertainment, medical care or promoting the normal development of the body; Then choose those sports and forms that suit you.

(2) The content of physical exercise should be practical and convenient.

Physical exercise should naturally consider the comprehensiveness of exercise, and strive to make all parts of the body (upper and lower limbs, trunk), internal organs and physical quality develop in an all-round way through exercise. At the same time, we should also consider the actual situation and carry out some effective and simple exercise contents and forms according to the time and place. The so-called adapting to the time is to arrange some suitable sports reasonably according to the changes of seasonal climate; The so-called local conditions, is proceeding from reality, make full use of existing venues, equipment, equipment and so on.

Section 3 Physical Exercise Methods and Exercise Plans

First, the method of physical exercise

There are many methods of physical exercise. Here are just a few common methods as follows:

(a) Ways to develop physical fitness

It is the most basic and commonly used practice method. This method can effectively develop physical fitness, improve basic activity ability, promote the function of internal organs and enhance physical fitness.

Physical training includes strength, speed, endurance, flexibility and agility. Among them, strength, speed and endurance are particularly important. Here is a brief introduction:

1. 1. 1. Factors and methods of developing strength

(1) load. Practice has proved that the best effect is to increase strength when practicing at 60%~70% of the maximum load of the body at the beginning. With the improvement of practice level, the load will increase continuously.

(2) the speed of action. In strength training, different exercise speeds have different training effects. For example, throwing requires explosive power, and sprinting requires fast strength, which depends on the strength and speed of muscle contraction. This is suitable for quick exercise with less load.

(3) Training interval. It is best to start training every other day. Practice has proved that the strength of training every other day increases by 77%, while the strength training every day only increases by 47%. The interval between exercises should be 3-5 minutes.

There are many contents (means) to develop strength, such as throwing heavy objects, lifting weights, pull-ups, flexing and stretching arms, push-ups, jumping, squat with loads, jumping with loads, etc.

2.2.2. The method of development speed

(1) Increase the stepping frequency. It is mainly improved by accelerating the conversion speed of excitement and inhibition in the motor center.

(2) Increase the training of hip flexibility and leg strength to increase the stride.

Its exercises include leg-lift running, short step running, acceleration running, stride running, back kick running, turn-back running, slope running and so on.

3.3.3. Methods of developing endurance

Endurance exercises should pay attention to the following factors:

(1) Cardiac and vascular load. In order to improve endurance and keep the body in a state of long-term exercise without fatigue, we must first improve the functions of the heart and blood vessels and give them a certain load and duration. In physical exercise, the load should reach 70% of the maximum function of the heart and vascular system and last for at least 5 minutes.

(2) There should be a certain interval when exercising. The interval time of each load is generally that the pulse frequency is restored to 120~ 130 times/minute, and then the next load movement is appropriate (generally it takes 3~4 minutes).

(3) the speed of action, that is, the speed of running. Generally speaking, under the condition of keeping the pulse at 150 beats/min, it is more effective to train at a medium speed or run at a constant speed.

Its sports include routine running, turn-back running, middle and long distance running, marathon running, cross-country running and mountain climbing.

4. Develop sensitive methods

(1) Improve nervous system function. That is, through the training of signal stimulation, the response ability of cerebral cortex is improved.

(2) increase strength and quality. Strong muscle strength can make movements quick and sensitive.

(3) Mastering motor skills. Eliminate the tension and rigidity of the action, and make the action sensitive, coordinated, accurate and labor-saving.

To cultivate sensitive quality, we should practice in many ways. As the saying goes, "Practice makes perfect". The more sports skills you master, the more skilled you are, and the more sensitive you will be. Gymnastics, skills, various ball games, games and some special auxiliary exercises are all effective means to develop sensitive quality.

(B) the national form of exercise methods

National sports refer to sports with national traditions and characteristics, such as Wushu and Qigong in China.

1. Wushu. Wushu is not limited by venues, equipment, conditions and other factors. The amount of exercise can be large or small, and the content is rich and colorful. It is an excellent cultural heritage of China. Its action structure, technical requirements, sports style and routine characteristics are different, which has great exercise value. It is suitable for people of different ages, sexes and physiques to exercise and is deeply loved by the masses.

Beginners should start with basic skills, learn some simple routines, practice basic skills while learning sets, practice more complicated routines and equipment for a while, and then learn some sparring. Only in this way can we cultivate our hobbies and gradually improve and consolidate the technical level of Wushu.

2. Tai Chi Chuan. Tai Ji Chuan is a kind of gentle and gentle fist that conforms to physiological laws. It is not only widely circulated in China, but also abroad. Now it has become one of the medical movements for people to improve their health, prevent diseases and treat diseases.

Tai Ji Chuan's movements are round and harmonious, continuous, connected up and down, with clear distinction between reality and reality, stable center of gravity, conscious guidance and natural breathing. After long-term training, the whole body is full of qi and blood, and the body and mind are comfortable and refreshed, which is especially suitable for the elderly, the weak and the sick.

3. Qigong. Qigong is a valuable legacy of China's medical treasure house and a medical and health care movement with national characteristics.

Qigong is a good way to exercise oneself through the subjective initiative of practitioners and an effective measure of "physiological disease prevention". Any kind of qigong exercise method begins with body adjustment (body shape adjustment), qi adjustment (breathing) and heart adjustment (mental state). Long-term adherence to qigong practice can promote cerebral cortex inhibition and the protection of low metabolism physiological state, improve the abnormal reaction of the body, improve the self-control ability of physiological functions, and increase the "massage" effect on abdominal cavity.

(C) the use of natural factors to exercise methods

The nature on which people live is ever changing. In order to live and survive, people have strong adaptability to nature. At the same time, nature also contains many factors that are very beneficial to human health. In other words, the human body should not only adapt to the changes of the external environment, but also take advantage of various natural conditions to exercise, so as to further improve its adaptability to the outside world, improve its health and enhance its physique.

1. The influence of sunlight, air and water on physical exercise

Natural conditions such as sunshine, air and water are of great significance to health. For example, sunlight has many effects on the body, among which ultraviolet rays have the functions of sterilization and anti-rickets, and can also improve skin resistance and joint mobility. Infrared rays can keep warm, improve metabolism, improve tissue nutrition and so on. Another example is the stimulation of temperature, humidity and airflow to the skin, especially the stimulation of low temperature, which improves the thermoregulation system and promotes blood circulation through the emission of nerves. In particular, negative ions in the air have a good stimulating effect on people's nervous system, blood circulation, respiration and endocrine activities. Because the body has great adaptability to the external environment, the changed environmental conditions act on the body, and the cerebral cortex immediately adjusts to make the body adapt to the changed external environment and maintain the balance between the body and the environment under the new conditions. New stimuli form new reflexes, thus further improving the adaptability of the body.

In our life, sunlight, air and water have many contact opportunities. Because of the high cation content and low anion content in cities, and the pollution of "three wastes", it is not conducive to human health, so it is necessary to organize more outdoor activities.

Water bath mainly uses the temperature, mechanical force and chemical action of water to exercise. Water bath can be divided into cold bath, warm bath and hot bath. Warm water bath can reduce nerve excitability, weaken muscle tension, dilate cortical blood vessels and accelerate the elimination of fatigue. Especially the effect of hot water bath will be more obvious. Cold water bath is more conducive to health, especially to the cardiovascular system and respiratory system, but also to promote the function of digestive system and improve the function of body temperature regulation. In addition, cold water bath can not only improve metabolic function, clean skin and enhance physical fitness, but also improve disease resistance and exercise will, creating very favorable conditions for adapting to the cold and cold natural environment.

2. cold water bath exercise

Cold water bath exercise should be started in summer, practiced at least twice a week, preferably in the morning, and adhere to the following regular exercise:

(1) Wash your face and feet with cold water. The first time you practice cold water bath, you can start with washing your face and feet with cold water, especially washing your feet. You should soak them in water for one to several minutes to improve your adaptability to cold stimulation. It is best to wash your face with cold water every morning, wash your feet with cold water before going to bed, and dry them after washing.

(2) Wipe your body with cold water. Cold water rubbing combined with massage is more suitable for beginners. In the process of wiping, constantly soak the towel in cold water, wring it out and then wipe it. Wipe can be used as a transition between shower, immersion bath and winter swimming. You can also practice rubbing alone, preferably before going to bed every day.

(3) Shower and washing. The water temperature in the shower should not be too low at first, and it can be gradually reduced during exercise, and finally washed with cold water. Before washing, pat the chest with cold water, then spray the upper limbs, and then spray the whole body from head to toe for no more than 1 minute. After a period of exercise, gradually extend the time, every morning and evening. From summer and autumn, wipe the whole body with a dry towel after bathing.

(4) immersion bath. Immersion bath can be carried out indoors and outdoors. Pat your chest with cold water before bathing, and wipe your whole body, especially your chest and abdomen, with a towel after soaking. The soaking time depends on individual circumstances to avoid chills. After taking a bath, wipe your waist, shoulders and knees with a dry towel until it is hot.

(5) winter swimming. Winter swimming takes place in natural waters. It is the comprehensive utilization of sunlight, air and water, and also the best form of cold water bath exercise. You can't stop moving after entering the water. You can swim to a certain intensity and then rub your whole body in the water. The time of winter swimming should be based on personal exercise, with no chills as the standard. Because winter swimming consumes a lot of energy, it should not be carried out for too long every day, and the amount of exercise should be properly controlled. After coming out of the water, quickly dry the whole body and keep warm, and get dressed immediately.

3. Matters needing attention in cold water bath

(1) Make full preparations before bathing to keep your body warm; After taking a bath, you should do some tidying activities properly to restore the warm feeling as soon as possible.

(2) All forms of cold water bath should start from the warm season, and once it starts, it should be adhered to, so as not to weaken the effect. If the shower, immersion bath and winter swimming are interrupted for some reason, it is best to resume after bathing for a period of time.

(3) It is not advisable to take a cold bath before and after meals 1 hour, otherwise it will affect digestion.

(4) After strenuous exercise and labor, the body temperature is high, so it is not appropriate to take a cold bath immediately, and then take a proper rest.

(5) Although cold water bath has therapeutic effect on some chronic diseases, you must consult your doctor. If you have fever, acute or subacute diseases, severe heart disease, severe tuberculosis and other diseases, it is not appropriate to take a cold bath.

(D) Running Fitness Method

1. Running is an effective means for growing young students to develop their physical qualities such as speed, endurance, agility and coordination, promote the development of motor organs and visceral functions, and enhance their physical fitness. For middle-aged and elderly people, running is also the best way to enhance the functions of various organ systems, prolong life and keep fit.

Running can exercise the heart, protect it and prevent coronary heart disease. It is observed that people who practice running for a long time have normal myocardial metabolism, which can ensure that there is enough blood to supply the myocardium and it is not easy to have ischemic heart disease.

Running can promote blood circulation, remove blood stasis, improve circulation, prevent venous congestion of lower limbs and pelvic congestion, thus preventing hemorrhoids and thrombophlebitis.

Running can also promote metabolism, control weight and prevent obesity.

2. Operation method

Weak people who start practicing running can jog for a short distance first. Starting from 50 meters, gradually increase to 100 meters, 200 meters or even more. The speed is generally 30~40 seconds 100 meters. Those with good physical strength can run long distances, starting from 1000 meters, and gradually increasing the distance after adaptation, generally increasing to 3000 ~ ~ 5000 meters, and running at a speed of 6~~8 minutes 1000 meters.

It is best to run in the morning. The amount of exercise should be controlled according to the maximum number of pulses per minute during running.